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Workout Schedule
Jan - May 2009

Date Level Tuesday Track workout Wednesday Thursday Friday Saturday Sunday Monday
Jan Keep warm and try 4-5 time a week and go 3-5 Miles. Suppliment your workout with indoor activities (bike, treadmill, skiing ect.).
Feb

Go 2-5 miles with no time 5 days a weeks
March
Starting in March increase your miles by 1 and go 6 days weeks giving the 7th day a rest or other types of sport.
May Gold

1. 1 x 400, 200 jog, 1x800 ,200 jog, 1x400 800 jog. 400 on the 140, 800 on the 300. continous practices.

40 min out w/5:7 time.

 

5-7 mile no time

5-7 mile no time

5-10 LSD (Long Slow Distance)

40 min out w/10:5 time.

40 min out w/10:10 time.

Silver 1. 4 x 200 jogs pickup. Not time 20 min out w/3:7 time. 3-5 mile no time 3-5 mile no time 5-10 LSD (Long Slow Distance) 20 min out w/10:5 time. 20 min out w/10:5 time.
Bronze 1. 2 x 200 jogs pickup. Not time 10 min out/back 2-4 mile no time 2-4 mile no time 5-10 LSD (Long Slow Distance) 10 min out/back Bike, swim or walk
May Gold 3 x 800 1x1600 Your choice 5-7 mile no time 5-7 mile no time 5-10 LSD (Long Slow Distance)

40 min out w/10:5 time.

40 min out/back w/10

Silver 2 x 800 1x1200 Your choice 3-5 mile no time 3-5 mile no time 5-10 LSD (Long Slow Distance) 20 min out w/10:5 time. 20 min out/back
Bronze 1 x 800 1 x 1600 run/walk Your choice 2-4 mile no time 2-4 mile no time 5-10 LSD (Long Slow Distance) 10 min out/back 15 min out/back

 

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